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Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way.
Strength-Basics updates every Monday, plus extra posts during the week.

Friday, January 8, 2016

Ab Exercises I Always Use: Planks

There are a number of ab exercises show up in everyone's workouts when I train them. This is another one:

When you're moving heavy objects (in or out of the gym), playing sports, or resisting sudden force from a fall, you need strong abs to stabilize your body. Planks and the variations of them are excellent for directly training that stability.

I do "cheat" a little - if a client is doing pushups, I don't have them do planks. I still count this as a plank inclusion - a pushup is just a plank with a push, so clients generally don't need both the same session.

Conversely, if a client is struggling to do pushups and his or her hips are sagging down, I'll add in extra planks on top of the pushups. They need midline stability, so I'll put some extra effort on it.

How I program them.

I try to work up to up to 30 second holds per side on side planks before I progress them to more difficult variations. I try to work planks up to 60 seconds consecutive. Occasionally I'll go as much as 2-5 minutes, if midline endurance is an issue for the client.

When these are difficult, I'll break it up. 30 total seconds on each side. 60 total seconds of planks. Once you get one full 30 or 60 second set, I'll start adding sets. I'll try 2-3 sets, usually between other exercises (simply to save time.)

These planks can be surprisingly difficult. You won't "feel your abs" working them, generally, but you will be fatigued more than you might suspect. As always, if you choose to include these in a workout, start slow and work up. Don't just try and push until you feel it - start with a little and add more each time.

About the Author

I am also an athlete myself - I formerly fought amateur MMA and submission wrestling, and I train twice a week in MMA.

I also train under a strength coach - Mike Guadango at Freak Strength. I am skilled at training others, but I thrive best when I have a knowledgeable coach to direct my own training.

About Strength Basics

This blog is a collection of various advice and information about basic strength training. I'm interested in strength and conditioning. The "frequently asked questions" in this area are VERY frequently asked.

This is my attempt to pull together the stuff I keep saying over and over. It's also a place for to put links related to strength and conditioning, and to muse on strength training in general. Further, writing this blog tests what I know. You never really know something until you can demonstrate an ability to explain it to someone else. As I write, I learn what I know and I don't know. In the process, I hope to pass on knowledge to you.

I hope this material is useful to you. Please consider it a springboard to future study. Although I endeavor to be complete and accurate, this is not meant to be the final answer to any subject addressed within the blog. Strength Basics may teach you something, but more than that I hope it makes you curious to learn more!

Always remember to check with your doctor before you begin any kind of strength or exercise program. I'm a professional personal trainer, but I'm not your personal trainer. Use this information at your own risk and with the understanding that not all exercise advice is appropriate for all trainees.